Name: Playbook - Sarah Herse - W3/D1 - Lower Body-Focused
Uploaded: 2024-03-20T21:08:54.755Z
Duration: 30 min
Description: W3/D1 - Lower Body-Focused

Legs feeling right & tight!  Woo Hoo!! Let’s get it!!

Brandy

Sheena Zemke

Jessi

Ashley Chapman

Ashlee

Shawna Hale

A.  Warm-up x 1 Set:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps
 
B.  4 Sets:
B1. Dumbbell alternating reverse lunge with pulse x 10 reps
B2. Dumbbell alternating reverse lunge x 10 reps
B3. Feet elevated glute bridge with mini band x 20 reps
*Rest 20 seconds between sets
*if you don’t have a place to elevate your feet, do regular glute bridges
Try to use heavier dumbbells on your lunges this week!
 
C.  3 Sets:
C1. Single arm dumbbell thruster x 5 reps/side
C2. Close stance goblet squat x 15 reps
C3. DB RDL x 12 reps
*Rest 20 seconds between sets
Use same dumbbell on thrusters & goblet squats, then use 2 heavier DB’s on RDLs
 
D. 3 Sets:
D1. Pistol squat to bench or couch x 10/side (use assistance of other leg if needed)
D2. Single leg RDL to knee lift x 10/side
*Rest 20 seconds between sets

E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make
a note of your time.(Try to beat last week if possible!)
*Make sure you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

A. Warm-up x 1 Set:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Stand tall.
- Step forward and plant your foot, pressing the floor away to return to a standing position.

Bodyweight forward lunges alternating

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warm Up

B.  4 Sets:
B1. Dumbbell alternating reverse lunge with pulse x 10 reps
B2. Dumbbell alternating reverse lunge x 10 reps
B3. Feet elevated glute bridge with mini band x 20 reps
*Rest 20 seconds between sets
*if you don’t have a place to elevate your feet, do regular glute bridges
Try to use heavier dumbbells on your lunges this week!

5/side
- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees pulse up and down for recommended amount of time 
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell alternating reverse lunge w/ pulse (Dual DB)

5/side
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternating motion (right leg, left leg, right leg...)
- Continue for recommended amount of reps.

Dumbbell reverse lunge (Alternating)

*If you don't have a place to elevate your feet, do regular glute bridges*

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Feet elevated glute bridge with mini band

Circuit 1

C.    3 Sets:
C1. Single arm dumbbell thruster x 5 reps/side
C2. Close stance goblet squat x 15 reps
C3. DB RDL x 12 reps
*Rest 20 seconds between sets
Use same dumbbell on thrusters & goblet squats, then use 2 heavier DB’s on RDLs

(5 reps/side - 10 reps total)

- Holding a dumbbell in one hand at your shoulders (other by your side) lower into the bottom of a squat
- Drive your feet through the floor as you come up from the squat 
- As you reach extension press the dumbbell overhead in one smooth motion until arm is fully locked out
- Lower the dumbbells back to your shoulders repeating the movement
- Repeat on opposite arm

Single Arm Dumbbell thruster

- Hold the dumbbell at chest height
- Stand hip width apart - more narrow than your normal squat position
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up to full extension
- That completes one rep

Close Stance Dumbbell goblet squat

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Circuit 2

D. 3 Sets:
D1. Pistol squat to bench or couch x 10/side (use assistance of other leg if needed)
D2. Single leg RDL to knee lift x 10/side
*Rest 20 seconds between sets

*Can use bench or box*
(10/side - 20 reps total)

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

(10/side - 20 reps total)

- Start with one dumbbell in your hand and feet hip-width apart
- Use a chair or stationary object for support with the other hand if needed
- Lift the knee of the side that is holding the dumbbell
- Start by sending your hips back and lowering the dumbbell to the ground (make sure you keep neutral spine) and kick the leg back straight (single leg RDL)
- Come back to starting position and repeat on opposite side.

Single leg dumbbell RDL to knee lift

Circuit 3

E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make
a note of your time.(Try to beat last week if possible!)
*Make sure you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

(10/side - 20 reps total)

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Finisher

W3/D1 - Lower Body-Focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W3/D1 - Lower Body-Focused

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